Q: I have trouble falling asleep, and I find myself opening the fridge after midnight, almost every night. I’m putting on a lot of weight! How do I get off this roller coaster? – Elsie T., Moline, Ill.
A: There are two ways to deal with late-night food cravings: First, you can change what happens when you’re about to swing out of bed. And even better, you can spruce up your eating and sleeping styles so you eliminate those cravings.
As you head for late-night calorie-packing, stop and take a deep breath. Force yourself to think of anything besides food – a trip to the beach, a romantic encounter with your honey, anything pleasurable that’s NOT FOOD. The urge to splurge will fade, then you can get back under the covers and head to dreamland. (For those nights when impulse overwhelms you, make sure your fridge is stocked with healthy snacks; clear out all ice cream, cookies, fried foods and chips.)
The long-term solution is to stop cravings before they begin. Food cravings (especially at night) mean you’re not getting satisfaction from the food you’ve eaten. You get more satisfaction from food consumed in the morning, so revamp your breakfast habits and plan for a healthful mid-morning snack (walnuts, fruit, no-sugar-added lowfat yogurt). Breakfast should deliver 100 percent whole grains, a hunger-delaying dose of lean protein and fiber (in fruit or grains). In fact, aim to have your largest meal in the morning, followed by a midsize lunch, and an even smaller dinner.
Other ways to cut cravings: Get plenty of physical exercise every day – it promotes good digestion, dispels stress (that triggers food cravings, too) and lets you sleep soundly, which is vital for controlling cravings. Many studies have shown that lack of sleep raises levels of the “I’m hungry” hormone ghrelin and lowers the levels of the “I’m full” hormone, leptin.
– Dr. Michael Rozen & Dr. Mehmet Oz
© 2012 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.
